Get your Bone Health Essentials supplements with 20% off!

Get them here

Get your Bone Health Essentials supplements with 20% off!

Get them here

Book a call
Bone Nurturing Food of the Month: Prunes!
Back to all posts

dreamstime_m_45002509Studies have shown that eating prunes supports bone health, especially in postmenopausal women. Prunes are a source of several key bone minerals: magnesium, potassium , manganese and boron.  These minerals help to increase bone mineral density while reducing bone breakdown. Prunes also contain vitamin K and polyphenols, which play an important role in bone mineralization and reducing bone mineral loss.

Prunes can be added to salads, your morning oatmeal or to snack mixes.  My favorite recipes below!

Cauliflower Rice with Prunes and Sliced Almonds

Ingredients:

  • 1/4 cup sliced almonds
  • 1 medium head cauliflower or 4 cups cauliflower rice
  • 1/2 cup bone broth*
  • 2 tablespoons honey
  • 2 tablespoons olive oil
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon ground turmeric
  • 3/4 teaspoon paprika
  • 1/2 teaspoon ground cinnamon
  • 3/4 teaspoon sea salt
  • 1/2 cup of dried prunes, cut in pieces

Preparation: 

  1. Toast almonds in a large skillet over medium heat, tossing occasionally, until light browned, 8-10 minutes.  Transfer to small bowl and wipe out the skillet.
  2. Cauliflower rice.  If purchased head of cauliflower, working in batches, pulse cauliflower in a food processor until rice-like texture to make 4 cups of cauliflower rice.
  3. Whisk bone broth and honey together in a small bowl.
  4. Heat olive oil in skillet over medium heat.  Add cumin, turmeric, paprika and cinnamon and cook until fragrant, about 30 seconds.
  5. Immediately add cauliflower and stir to coat.  Season with salt and pepper and stir until cauliflower is softened, 3-5 minutes.
  6. Add bone broth mixture and prunes and stir to combine.  Cover and continue to cook until just tender 3-5 minutes more.
  7. Transfer cauliflower mixture to a serving plate and stir in 1/2 of the almonds. Top with remaining almonds before serving.

This recipe is great because it incorporates so many foods that are good to the bone!  Also, wonderful anti-inflamatory spices!.

Delicious as a side dish or as a vegetarian main dish!

*Bone broth can be purchased from your local health food store or can be made by boiling down chicken bones.  A bone broth recipe can be found at my website: https://nurturedbones.com/recipe/homemade-chicken-broth/

 

Nurtured Bone Building Snack Mix

  • 1 cup chopped prunesIMG_1241
  • 1 cup raw Almonds
  • 1 cup raw Cashews
  • 1 cup raw Pumpkin seeds
  • 1 cup raw Sunflower seeds
  • 1 cup flaked unsweetened Coconut flakes or Coconut chips

Mix the above together and enjoy as a snack or mix into yogurt or on top of a salad!

 

Concerned about bone loss?  Take my free bone loss quiz to determine your risk for bone and learn things you can start doing today to build strong, healthy bones for life!  https://nurturedbones.com/

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

20% off

Bone Health Essentials

Smart supplementation is an integral part of my Bones Method™

Discover my Bone Health Essentials, key supplements I have carefully curated to support optimal bone health and wellness.

Open a Fullscript account and save 20% off all orders. 

ORDER HERE

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Free webinar

Is your gut holding your bones hostage?

Join this webinar to discover how your digestive system and gut microbiome can impact your bone health. Learn how enhancing the health of your "Gut System" can lead to improvements in your bone health.